24-08-2015, 11:40 AM
Hi,
Update from me:
20th of August: 5k in 18:50 as part of a 5 x 5k relay race. 18:50 is new personal best for me, so very pleased with that. Course was relatively flat, but included some hills also. Put in quite an effort, but tried to remain in control throughout and felt that I was able to stick with that game plan. Could have run a bit faster I guess, I am inexperienced with this short racing distances also, and one thing I believe I have learned is that I had more speed in me. Avg HR 182 and max 190. Splits:
1k 3:36
2k 3:45
3k 3:47
4k 3:54
5k 3:48
I also tried the quick first 100m and then aimed at settling in at 3:45-3:50 pace, which basically worked out very well. The 4th km was also the hilliest.
On Saturday (22nd) I did 25,26k in 2:12:43, avg pace 5:15 with avg HR 148. Relatively hilly route, especially the midsection, where I increased effort to guestimated marathon effort for about 2k. The rest of the run was easy with HR avg around 145.
Some questions:
- My understanding is that I will now start the first week again, i.e. doing 5x2k on Thursday. Let me know if this is not correct
- Would highly appreciate feedback on the rolling hills session (previous post) so I can adjust for next session as required
- Aiming to do around 35k on Saturday, which will be three weeks before the marathon and also will be my longest run ahead of the marathon. Let me know if you have specific advice on this session, either in terms of effort, length/duration, nutrition and/or fluid intake
- I am kind of concerned that I do not have much marathon race pace specific training, in fact hardly anything at all. Is this something i should not be concerned about or should we put in some sessions at anticipated marathon effort over the last 3 and 1/2 weeks?
Thanks again!
Chris
Update from me:
20th of August: 5k in 18:50 as part of a 5 x 5k relay race. 18:50 is new personal best for me, so very pleased with that. Course was relatively flat, but included some hills also. Put in quite an effort, but tried to remain in control throughout and felt that I was able to stick with that game plan. Could have run a bit faster I guess, I am inexperienced with this short racing distances also, and one thing I believe I have learned is that I had more speed in me. Avg HR 182 and max 190. Splits:
1k 3:36
2k 3:45
3k 3:47
4k 3:54
5k 3:48
I also tried the quick first 100m and then aimed at settling in at 3:45-3:50 pace, which basically worked out very well. The 4th km was also the hilliest.
On Saturday (22nd) I did 25,26k in 2:12:43, avg pace 5:15 with avg HR 148. Relatively hilly route, especially the midsection, where I increased effort to guestimated marathon effort for about 2k. The rest of the run was easy with HR avg around 145.
Some questions:
- My understanding is that I will now start the first week again, i.e. doing 5x2k on Thursday. Let me know if this is not correct
- Would highly appreciate feedback on the rolling hills session (previous post) so I can adjust for next session as required
- Aiming to do around 35k on Saturday, which will be three weeks before the marathon and also will be my longest run ahead of the marathon. Let me know if you have specific advice on this session, either in terms of effort, length/duration, nutrition and/or fluid intake
- I am kind of concerned that I do not have much marathon race pace specific training, in fact hardly anything at all. Is this something i should not be concerned about or should we put in some sessions at anticipated marathon effort over the last 3 and 1/2 weeks?
Thanks again!
Chris